Seated Spinal
The seated spinal is a bodyweight posture exercise targeting the lower back and core stabilizers. By sitting upright with legs extended and focusing on spinal elongation, it promotes lumbar and thoracic alignment while gently engaging the core and back extensors.
How to do it
- Sit on the floor with your legs extended straight in front of you.
- Place both hands behind you on the floor for light support.
- Sit tall and elongate your spine by lifting through the crown of your head.
- Hold the upright position for the desired duration.
- Breathe steadily and focus on maintaining a long, neutral spine.
Form cues
- Sit tall with your legs extended straight
- Lift through the crown of your head
- Keep light support with your hands behind you
- Breathe steadily and maintain a long spine
Breathing: Inhale to prepare, and exhale slowly while keeping your spine long and steady throughout the hold.
Common mistakes
- Slouching the lower back, which reduces the effectiveness of spinal elongation.
- Tension in the shoulders, which prevents proper upper body alignment.
- Holding your breath, which creates unnecessary body tension.
Muscles worked
Primary: lower back. Secondary: abs, traps.
Suggested sets & reps
Get fitter
3 sets × 30–60 second hold, rest 60 s
Lose weight
3 sets × 30–45 second hold, rest 45 s
Build muscle
3 sets × 45–60 second hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my legs feel tight when sitting straight?
Bend your knees slightly or place a small cushion under your hips to make the seated position more comfortable.
How often should I practice the seated spinal?
You can include this posture exercise daily as part of a mobility or core routine.
Should I feel this in my muscles?
You should feel a gentle engagement in your back extensors and core, but never sharp pain.